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WOD & Blog

11.30.2016

By Samy Daghir / November 30, 2016 / 4 Comments

fullsizerender-65ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: TTB/Burpees EMOTM
Complete the following workload every minute on the minute for 10:00.

Even Minute: :45 work x Toes-2-Bar
Odd Minute: :45 work x Burpees

Post total reps per movement to comments.

“Coal Mine”
3 Rounds of Row 1000m x 2:00 Rest

Post times to comments.

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11.29.2016

By Samy Daghir / November 29, 2016 / 2 Comments

img_6326ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean & Jerk
Warm up as needed (3 sets x 3-5 reps) before working to establish a rep record maximum for each of the following unbroken power clean & jerk sets.

Power Clean & Jerk x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Copacetic”
Complete as many rounds/reps as possible in 12:00 of
30 x Double-unders
15 x Thrusters (95/65lbs)
30 x Double-unders
15 x KB Swings (24/16kg)

Post scores to comments.

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11.28.2016

By Samy Daghir / November 27, 2016 / 4 Comments

15230789_1218115978234399_2573378511721827461_nANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 10)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Tabata Something Else”
Tabata x Pull-up
Tabata x Push-up
Tabata x Abmat Sit-up
Tabata x Squat

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

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11.25.2016

By Samy Daghir / November 25, 2016 / 3 Comments

jack1martinheroTOUGH RUCK 2017: LEARN MORE HERE!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Coach’s Choice
II. Mobility

“JACK”
Complete as many Rounds/Reps as possible in 20:00 of
10 x Push Press (115/75lbs)
10 x KB Swings (24/16kg)
10 x Box Jumps (24/20”)

Notes: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post scores to comments.

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11.23.2016

By Samy Daghir / November 23, 2016 / 3 Comments

cropped-toughruck-dark1-copyTOUGH RUCK 2017: LEARN MORE HERE!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

 

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus #1: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 02.09.2016.

Post loads to comments.

Impact/Focus #2: Back Squat (Week 9)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“KC2-PREP”
For time
Row 500m
50 x Wallball (20/14lbs)
Row 350m
35 x Wallball (20/14lbs)

Post scores to comments.

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Tough Ruck: April 15, 2017

By Samy Daghir / November 22, 2016 / 0 Comments

cropped-toughruck-dark1-copyJoin the CFNH team for the 2017 TOUGH RUCK by clicking to Register HERE!
(TYPE ‘CFNH’ to find our team or register as an individual)

To Donate to the CFNH Team Fundraiser Click HERE!

About the TOUGH RUCK:
We are a group of military and civilians whose sole purpose is to Ruck in honor and in memory of our Fallen Service Members, Police, Firefighters and EMTs, while raising funds to support military families in times of need. We will walk a 26.2 mile course with our Rucks. Military Friends Foundation is proud to announce the continuation of our partnership with the Boston Athletic Association, the National Park Service and the Old Manse for the 2017 Tough Ruck.

On April 15, 2013, the Tough Ruck members were at the finish line of the Boston Marathon and joined the first responders to help those that were injured by the horrific blasts. They truly exemplify the best of what our Nation is. Today Tough Ruck happens the Saturday before Boston Marathon Monday in Concord, Massachusetts. Each year Tough Ruckers are awarded the first of the official Boston Marathon Medals and receive recognition from the Boston Athletic Association.

Download the Tough Ruck S.O.P. Training Guide HERE.

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11.22.2016

By Samy Daghir / November 22, 2016 / 5 Comments

img_2599ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility

Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.

Hang Power Clean 3-3-3-3-3

Post loads to comments.

“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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11.21.2016

By Samy Daghir / November 21, 2016 / 4 Comments

img_4232

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 9)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bridges”
Complete 30-20-10 reps for time of
Overhead Squat (95/65)
Row (Calories)

Post times to comments.

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11.18.2016

By Samy Daghir / November 18, 2016 / 3 Comments

img_2765Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat (Week 8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“The Abyss”
Complete for time

10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)

Post times to comments.

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11.17.2016

By Samy Daghir / November 17, 2016 / 3 Comments

img_2785Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:

Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“Pied Piper”
Complete as many rounds/reps as possible in 12:00 of
30 x Double unders
10 x Deadlift (155/105)
15 x Pull-ups

Post rounds/reps completed to comments.

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